Kim Wilcox-White 2020 Coach Thread [PlanEN]
Here's your personal Coach Thread, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is here to guide you through your first year on EN, so you can always come back here.
As you'll see in this forum, I handle all manner of edits and changes. So post away, know that I reply here usually M/W/F each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Coach Notes
Your Races
- Ironman 70.3 Ohio (2020-07-26) #70.3Ohio_20
- Ironman Chattanooga (2020-09-27) #IMChattanooga
Your Notes
I started triathlons in 2010, after 4 years of running (Half/Full marathons). I completed Musselman 70.3 my first year, as well as an olympic and sprint tri. I progressed to completing Cedar Point 140.6 2 years later. I have completed 2 full iron distance triathlons (Cedar Point, and Lake Placid), trained for IM Maryland, but got injured 6 weeks before, have completed 10 half-iron distance races, and many smaller triathlons, running races, in preparation for my longer distance events. I have always had a coach until now. Due to a busy work schedule, I have not raced in 2.5 years in the sport of triathlon; last race was Ohio 70.3. Have done regular strength training twice per week, and short distance running. Last run was October of this year, 15K. Current fitness is not great, 15 K was last event, and haven't done much since that race. Really need a registered race to maintain motivation :). I want to get back on a regular training schedule, and have registered for Ohio 70.3 (July 2020) and IM Chattanooga (Sept 2020).For past 8 weeks, strength training 2x/week, and occasional running (weather dependent) 2 x/week. (lowest volume for me in quite some time, so current fitness not great!)
Season Outline
These are your recommended training plans, including the date you should start each one (sometimes you won't complete a full plan but transition to another one). You can change your plans on Final Surge by clicking on Training Plans / My Plans. Learn more about each plan on the Training Plan Central Page.
>> Last updated by Coach on December 26, 2019
- On 12/23/2019 Load the -- Durability Balanced Plan 2 (8 months out) -- 4 weeks to end on 1/19/2020
- **Transition Early**
- On 1/6/2020 Load the OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 4/12/2020
- On 4/13/2020 Load the Swim Camp to end on 4/26/2020
- On 4/27/2020 Load the EN Half Bike Focused to end on 7/26/2020
- **Transition Early**
- On 7/7/2020 Load the -- EN Full Bike Focused to end on 9/29/2020
- On 9/30/2020 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/27/2020
- On 10/28/2020 Load the -- Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 11/24/2020-
- On 11/25/2020 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/22/2020
- On 12/23/2020 Load the -- Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/19/2021
Training Plan Support in Your First Month
You can connect with @matt limbert as needed in your first month to get dialed in with your training plans and data. You can set up a call with him online here: https://calendly.com/new-member-phone-call/1 and he'll be on this thread shortly!
Your Homework
Tell Me Your Season Goals
- What will make you consider this season a success?
- What's your biggest limiter right now?
Start Learning
Every month we hold live events as part of our commitment to make you just as smart as you are fit. Feel free to visit our Coach Lesson page and our Office Hours page to find the next opportunity to connect with Coach Patrick and your Teammates.
Contact Points
As part of your journey to becoming a Self Coached Triathlete inside TeamEN, we are prepared to give you excellent support for your first 90 days. Our goal is to transition you from live, in-person support to using our digital resources and the Team to help you continue your progress as you execute your Three Year Plan.
These are all the key points in your first year where we must talk. Please remember to include your phone number.
- Welcome Call in Week One (set it up here)
- Training Plan Call in Week Two to talk about your season (set it up here)
- End of Trial Call -- We review your experience & Unlock Year One / Race Execution for you (set it up here)
- End of Season Call -- We review your year & Strategize for your End of Year Gap and Year Two (TBD in this Coach Thread)
Questions
- Coach Questions - Right here in this thread. Always reply to this same thread, it keeps a record for us as we evolve together!
- General Questions - Simple stuff can go to the General Discussion Forum for the Team to answer. For example, Best Bike? How to improve run cadence? How to flip turn?
- Need Help? - Please check the EN Help Site first!
- Admin Questions - Billing or orders or whatnot? Use the red chat button at the bottom of the Members Site (not forums) or email us here.
- Specific Questions about a Race or Power, etc? - You can post those into the General Discussion Forum and set the title or tags for that topic. Race questions to the Racing Forum, etc. Not sure where to post? Put it in the General Discussion forum and we will sort it out. Whatever you do, PLEASE ask your questions!!
For short or last minute questions, we recommend you use the Red Chat Icon on the main Members website.
We have also organized a complete chart of the best ways to contact us online here.
Your First Month on the Team
You have quite a few things to do when you start up. There are instructions on the top of the website, but you can review them under Resources / Trial Member Welcome.
Your First Year Inside Endurance Nation
This will be unlocked after your trial expires.
Looking forward to working with you this year,
~ Coach P
Comments
Hey Kim,
Welcome! Super cool have you with us. Congratulations on signing up for 70.3 Ohio and IM ChooChoo. I want to help you get the most out of your EN membership and training. Remember to give us an update on your equipment setup. Do you have a indoor trainer? Power meter? Heart monitor? How do you typically train - by pace, hr, effort?
For any questions you have getting started - chat with me here in this forum or schedule another call with me here: https://calendly.com/new-member-phone-call/1
A few thoughts on getting setup and organized.
First off, consistency is key. Start with our Level 1 workouts. We definitely want to see those hours, miles, and heart beats - but we also want to know how you felt, mood, how mentally easy or hard the workout was, what you ate and drank on those long rides (helps dial in your fueling and hydration for long races), what went good (as a reminder) and what you want to work on next time. This takes your Final Surge account from just workout data to a full on training log - where you see your progression and become a smarter athlete.
Consider downloading the Final Surge App. This makes it way easier to add comments about how you felt, ate, weather etc (for the bike) and sets, paces etc (for the swim). Those are all super helpful to you as you track your progress, prepare and plan your for your race.
To make comments, select the activity and click on the "pencil" icon to tap "how I felt" or "perceived effort." You can add a few notes about what you ate/drank (helps to figure out what works best for you on the bike), how you felt mentally, the weather or any aches etc. Those comments are really handy when you are comparing workouts, tailoring your own training, evaluating progress and planning for your ride. It also makes it easy to look at and plan for your upcoming workouts. Just a quick not goes a long way.
Finally, Coach Patrick has designed a Season Roadmap for you. The progression of workouts will get you fitter and prepare you physically to race but, getting smarter about training and race execution is what sets Endurance Nation apart from other programs. Here you have access to Coach Patrick (11x Kona qualifier), a library of his Coach Lessons, and the experience of hundreds of other athletes across all age groups - willing to share their advice and what has worked (or not) for them.
Want to know the best equipment to buy? Where to stay for your race? How to triage you week of training when you have to travel for work? How to ride hills efficiently? How manage your power and heart rate on a hot day? You name it the Team can help you and make you a smarter athlete. There is free speed out there just by being smarter at how you play the game. Check out the GroupMe, forms and the learning section from the main Endurance Nation page to get started.
Here are a few things to do:
#1 Subscribe to your Coach Thread.
Subscribe to your Coach Thread and get an email when we respond. Your Coach Thread is the best way to get a hold of us. It documents all of your training questions, its always here for your reference.
Here is how:
#2 Get setup in Final Surge.
Sync your Garmin or Strava account with Final Surge. All your workouts will upload automatically.
#3 Down load the Final Surge App
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
#4 Join our GroupMe chat and join the Team
Our forums and GroupME chat its a great place to learn, ask questions and connect for accountability with other Team members. Need to buy a new training gadget? What is the best xxxx? Want some advice about your race we? We have someone on the Team that as done it before and can help you race like a veteran. Ask in the group chat, start a forum post, or just search the library.
Your new Friends are waiting for you.
GroupMe is an app you can download to your smartphone, visit on the web, and even search if you want. The forums are our long-term memory, these chats are a running dialogue with the rest of the Team
GroupMe
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]
Forums
During your first 30 days you have access to the entire Team, Coach Lesson Videos, Race Execution Guidance and tons of race reports to help you learn more about training and racing.
SignIn
https://endurancenation.vanillacommunities.com/categories
Learn More about your Outseason Plan
SignIn
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#full
#5 Customize your workouts in Final Surge
You will eventually do run and bike tests. You don't have to do them right away. But, in the next few weeks we'll schedule one when you feel ready. Then we will use your average heart rate during the test to set you customized workout zones. Once you customize them, the workouts will say 20' @ (135-145 heart rate) vs. 20' @ Zone 2.
Here is how you update your training plan with integrated and customized zones (there is a video here too):
https://www.endurancenation.us/help/final-surge-how-to-update-your-integrated-training-zones/
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! I want to help you get the most out of your workouts, Final Surge, learn more about race execution and how the team can help you get to your race goals.
Talk with you soon,
Matt, Training Plan Coordinator
Hello!
Just wanted to reply to a few of the things mentioned above:
@Kim Wilcox-White Thanks for sharing your season goals with us! We're stoked that you chose us to help you get back to consistent workouts and finishing strong. Enjoying training is really the key to getting back - so our most immediate priority is to find a workout pattern that fits into your lifestyle, whether than is in the morning, a break in your day at lunch, or evening. You have done it in the past and I bet you already have an idea on what works best for you. You have all the training tools, even a treadmill (I know....yuck 😂).
If I could make a recommendation - use this week to check out your bike trainer, give it a short practice ride. Get your Garmin account sync'd up with Final Surge. Get the data to post in Final Surge. That way, you have all the admin stuff out of the way to get started next week.
Also, Monday and Friday are the core workout days. We have a core program if you are interested (http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage/OutSeasonPlanResources/OutSeasonCoreSwimPrep.aspx), otherwise do what you have like and worked for you in the past. This is really the bonus time - that done consistently - gives you better mobility and keeps you healthy and injury free!
Have you considered riding on Zwift? Since you have a trainer and a power meter, Zwift is a great option to make the trainer time a bit more interesting and fun. You could check that out too.
Check in with us anytime! I would love to hear from you next week and hear how the week went!
Matt
@Kim Wilcox-White We chat here on the best way to modify your training weeks. The most important thing to focus on as you get started again is consistency. We don't want you to bury yourself trying to do a single workout. Some aerobic time each day is great. Plus, each workout has tiered guidance - Level 1 is a good place to start. For example, we recommend shortening the Saturday ride for Level 1 athletes.
Here are some options to modify the workouts as you get started:
1. Cut the Interval length but Keep the Intensity. For example, if 2 x 15' on the bike isn't working for you, can you do 3x10 with more rest or 4x7.5, etc.
2. Do the Time but Drop the Intensity. If #1 doesn't work, then get in your 2x15' at .8 or .75 instead.
3. Do the Time Only. If #2 doesn't work, then just get your 45-60 minutes done
If you need to take a day off to recover that is fine too. We can work with you to find a pattern that fits your schedule.
How does that sound?
Matt,
Already a little frustrated with the schedule. Looked to do my first workout tomorrow morning for the week, and the schedule looks daunting as my first week back in a long time! I don't feel comfortable with any of the workouts, and not used to modifying them myself, which is why I wanted a plan to follow. I work next Sunday 8a-8p, so I was planning to shift the entire week back a day and start tomorrow, but doing a 1.5 hour brick seems a little excessive for my first workout in months!
Not sure this program will work for me!
@Kim Wilcox-White
Kim, I hear you. We want to find a schedule and training load that you are comfortable with. I can be a bit daunting at first. I talked with Coach Patrick and we changed your Season Roadmap. We changed it up to a Balanced Durability Plan. This plan has less intensity, shorter workouts, cross training, core days. This our most flexible plan. We (you) can move workouts around to fit your schedule. It also has a nice progression week to week and will build nicely into our Half-IM plans. Take a look at the new schedule in Final Surge. We set it to start next Monday, but I repeated the first week for this week. So you will do the first week of the plan twice - that will give you a chance to check out the workouts and get organized this week. Check it out and let me know what you think.
Thanks Matt for making the changes for me! I appreciate it!
A few quick questions: did today's workout this morning. Haven't run in months, so not sure how accurate my HR will be, but not sure if I executed it correctly?? Just want to understand the terminology used...not sure how to estimate my TRP currently (just out of shape right now). Ran on my treadmill this morning, will download tonight, but HR was 150-160, but felt easy??? For my HR zones right now, do I just base it on generic age-based zones?? I calculated my age-based zones, and Zone 1 was 85-106??? My HR was 85 before I started:)! Just not sure what to follow this early?
Also, saw a 50 min run on Thursday at TRP?? (is this race pace??) I know since I haven't run regularly in months that my pace will be significantly slower just getting started back this week, how do I pace this run?
Will the zones be different for biking and running?
Thanks!
@Kim Wilcox-White
Kim, Nice job with the workout this morning. Great questions! We (you, I, and Coach Patrick) are not super concerned about the HR numbers just yet. During this first 5 weeks, we want you to focus on frequency, consistency, and finding that rhythm and schedule that works for you. If I feels easy, go with that. You will get a chance to test during week 5. By then you will have a regular routine down and it will be a better measure of where you are. For now, use perceived effort and get the duration in. Keep in touch with us here and give us an update when you feel like it.
TRP is (Total Run Pace). A pace you will eventually race at for the HIM. For now, it is an easy pace that you can maintain a conversation at. We will dial this pace in more specifically as you gain your fitness back.
Yes the zones will be a bit different for running and biking. The are close. We will dial these in after you test in week 5.
I shortened that run on Thursday and the runs for the rest of the plan slowly progress in duration. The key in the first 5 week block is consistency, and frequency. That will keep you in the win column for the day! Keep it easy and as you gain some of your fitness and confidence back, experiment with your perceived effort during some of the interval sessions. If you are just not feeling up to it then, keep it easy.
Matt,
Got my one hr bike done this morning. Was looking ahead for the weekend, and wondered if you could explain ABP for the Saturday ride??
Not sure if I can go that long in Zone 3, what do you recommend to modify this if I need to??
I looked ahead at the scheduled, and noticed that my Ohio 70.3 wasn't on the training calendar, can this be added?
Thank you!
The ABP ride is Always Be Pushing.
Try to go for the full 1:15. If you feel like you can, do a short effort
(say 5 - 10 min) a bit harder. The rest is easy.
Make a note of the amount of the that you held the hard effort. Next week
we'll shoot for a little longer as we gradually increase that time. Don't
need to be a hero, just give it a little push and we will see how it goes!
Nice job with the ride today.
I'll take a look at the timing of the Ohio 70.3 race and make a note on
your Calendar in Final Surge.
@Kim Wilcox-White I added your Ohio 70.3 race to Final Surge and adjusted the training leading up to the race. You are all set.
@Kim Wilcox-White
Nice job last week! How is it going?
@Kim Wilcox-White
Hey Kim, Thanks for the call. It was super fun to talk with you. Thanks for the questions. I love your thoughts on doing a race with the specific intent of risking a little. Super cool! At the same time, I think you have lots of potential and have inherent patience and discipline that can be a huge advantage during a race. Here are a few links to our race guidance and Coach Patrick's video lessons on race execution.
The same race execution guidance applies to everyone - folks qualifying for Kona or folks just looking to complete the event. Its really all about managing your effort, pacing, and finding a fueling/hydration solution that works for you under the conditions you are racing - that will give you a race that you can be proud of.
I would recommend starting with the 4 Keys of Race Execution Video - is sets the context for the rest of the detailed info in the race execution. It is worth the time.
Start here:
Basic Execution and Preparation:
IM Choo specific (race advice, Coach Patrick's course breakdown, other athlete race plans and reports):
Coach Patrick's Video Lessons:
Team Seminars: These are led by "Wicked Smart Members" to share tips and insights on a topic.
This is "How not to slow down on a IM Marathon"
This is one on how our 50 year old athletes manage the training load
Let me know what you think. Happy to help, anytime! Talk to you again soon.
~Matt
@Kim Wilcox-White Just checking in with you. How are things going?